After exercise. It is best to supplement nutrition after 30 minutes. Milk and beef are ok, but you must understand that muscles will not grow when you exercise or supplement nutrition. Generally practice for 3 days 1. It means to practice for 3 days and rest 1 day. For example, you exercised your chest muscles today ... and then you should rest your chest muscles for at least 2 days. Those two days will be long and you can't practice every day, otherwise your muscles won't achieve the desired effect. There is also the need to control sleep for more than 8 hours 10 hours. I hope you can stick to it and pay attention to your health.